Maximising muscle growth rate with diet

At long last and now restrictions have been lifted and you are excited that you have your holiday booked.

Although the thought has dawned on you. That you will be spending a significant amount of time in minimal clothing.

Lockdown living has been unkind to your waistline and there is only several months before you are poolside. Not enamoured with your current physique. you might be feeling uncomfortable with the thought of being poolside.

So with gyms reopening it’s time to roll up your sleeves and get cracking on getting in shape. You have your training program and you have your diet plan in place. [from The Gentleman’s guide to getting in shape). You’re looking forward to feeling ‘beach ready’ when you leave for all-inclusive bliss.

You want to make sure that whilst you are losing body fat and getting trim you are preserving/building muscle in the process. Training is key and making sure you have enough protein – that’s very important too!

Read my previous blog ‘How much protein do I need?‘ for help with understanding how much you need.

You could also maximize our muscle growth through nutrient timing! You know your daily protein target now it’s time to look at spreading that out over the course of the day. Your daily protein target spread over 4 servings is going to be very helpful. To keep you in a net anabolic [muscle building] state.

Refractory period, leucine threshold, MPS, EAAs blah blah, it’s not that important. Know that 4 servings are going to be optimal in novice trainees and 3 is fine for beginners.

Then we want to time our carbohydrates [both simple & complex carbs]. To ensure we are getting the most out of and recovering from our sessions.

After we have all that in place we are looking at introducing performance supplements. Pre-workout, post-workout, and some at various frequencies over the day!

So let’s have a look at what a good day looks like…

If you are looking to get in great shape book in for a FREE consultation call where we can discuss your training and nutrition